WEDNESDAY

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STRENGTH
(EMOM x 12)
MIN 1: 30 abmat sit-ups
MIN 2: :30 plank hold
MIN 3: 30 abmat sit-ups

WOD
(AMRAP in 14)
7 hang power snatches @115/75#
40 T2B
7 ring muscle ups
40 wallballs @20/14#
80 double unders

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TUESDAY

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THESE ARE OUR NEW WINTER SHIRTS. ALL SHIRTS ARE THE SAME, A 3/4 SLEEVE BASEBALL T-SHIRT. THESE WILL BE $25.00. WE WILL HAVE ORDER FORMS AT THE GYM. IF WE WANT THESE IN BY CHRISTMAS WE WILL NEED ALL ORDERS AND MONEY IN BY FRIDAY.

STRENGTH
(20 minutes clock)
6RM back squat

WOD
(5 rounds for time)
10 power cleans @135/95#
10 bar facing burpees

MONDAY

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STRENGTH
(E2:00 x 7)
3 squat cleans from position 2 @60%

WOD
(for time)
50 pull-ups
50 thrusters @95/65#

SATURDAY

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STRENGTH
(EMOM x 10)
MIN 1: 10 strict chin-ups
MIN 2: :40 max strict HSPU

TEAM OF 2 WOD
(5 rounds for reps)
1:00 wallballs @20/14#
1:00 SDHP @75/55#
1:00 Push Press @75/55#
1:00 Burpees

FRIDAY

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STRENGTH
(E2:00 x 7)
3 squat snatch from position 2 @55%

WOD
(AMRAP in 20)
2 bar muscle up
4 front squats @135/95#
8 DB snatches @50/35#

THURSDAY

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WOD
(EMOM x 40)
MIN 1: 9 deadlift + 6 hang power cleans + 3 push jerks @135/95#
MIN 2: 5 t2b + 7 push ups + 9 air squats
MIN 3: 12/8 calorie row
MIN 4: :30 seconds max effort bike

WEDNESDAY

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STRENGTH
(20 minute clock)
8RM front squat

WOD
(3 rounds for time)
25 burpees to plate
15 HSPU
50 double unders

TUESDAY

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STRENGTH
(EMOM x 10)
20 abmat sit-ups

WOD
(for time)
100 KB swings @50/35#
100 pull-ups

MONDAY

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STRENGTH
(16 minute clock)
8RM shoulder press

WOD
(3 rounds for time)
10 power snatch @115/75#
20 box jumps @24/20”
30 wallballs @20/14#

SATURDAY

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STRENGTH
(20 minute clock)
8RM back squat

WOD
(AMRAP in 12)
15 hang power cleans @115/95#
12 front squats @115/95#
9 push press @115/95#